5min @ 40% FTP
5min @ 60% FTP
1min @ 80% FTP
30sec @ 95% FTP
30sec @ 55% FTP
1min @ 80% FTP
30sec @ 105% FTP
30sec @ 55% FTP
1min @ 80% FTP
30sec @ 115% FTP
30sec @ 55% FTP
4min @ 55% FTP
6x 2min @ 80% FTP,
1min @ 105% FTP
2min @ 55% FTP
6x 2min @ 80% FTP,
1min @ 105% FTP
2min @ 55% FTP
6x 2min @ 80% FTP,
1min @ 105% FTP
2min @ 55% FTP
20min @ 75% FTP
5min @ 40% FTP
Workout overview
Duration: 1h 45m
Stress points: 117
Zone distribution
Z1: 22m
Z2: 25m
Z3: 39m
Z4: 1m
Z5: 19m
Z6: -
Author: Shayne Gaffney | GC Coaching
WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x 1 minute Spin Ups (110+ RPM) @Threshold zone+, 1 minute easy.
-5 minutes easy
———
MAIN SET:
-3x 18 minutes alternating between 2 minutes @80% FTP, and a 1 minute surge effort (110+ RPM) @105% FTP.
-Then 20 minutes @75% FTP.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone
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